Can we appreciate how much effort these videos take!?

@FlowHighPerformance1

10 ай бұрын

👍

@Bianchiboy

10 ай бұрын

Get a grip you divvy and come up with a comment that 1) means something 2) isn’t just copied from the same bullsh*t comment posted to just about every video in the last 10 years

@drew388

10 ай бұрын

what?

@learnyoutube3865

5 ай бұрын

love the profile pic

Harder than last time

@liamburns8554

10 ай бұрын

For anyone reading this, it is the dumbest advice you will ever hear. First off it is an impossibility, so many things in life will effect your ability to do this, (stress, sleep, family life, work, injuries, illnesses) If you are serious about lifting, you will realise it is 10,20, 30 year journey. It is the accumulation of effort and knowledge that matters, not trying to kill yourself 1% more every session. That will just lead to injuries and bad form. Do you think you get better at anything in life by pushing harder each time? You learn a new language or how to play the piano by consistent effort and continual learning.

@josuelopez2197

10 ай бұрын

That’s what my ex told me after she cheated on me

@badass6300

10 ай бұрын

That's not what it means. It means every time you train you push (most) exercises to failure (safely) and you try to either add a rep or add weight, or maybe a drop set or a whole new set, you decide based on what your body is telling you.

@dr.bendover-md

10 ай бұрын

Coach Greg likes this.

@dr.bendover-md

10 ай бұрын

@@liamburns85541% more each session is not a big deal and it’s perfectly achievable. Yes, that’s how you improve. Consistency should apply to every aspect, including progressive overload in weight lifting. When learning a new language or how to play piano you are consistently challenged with increasingly difficult tests.

Some may think that preparing such a video is easy, but it is much more difficult than you can imagine, and this type of video is much, much more difficult than showing the face and speaking directly.

@jelly8594

3 ай бұрын

Untrue as it depends on the person doing it. I could never speak freely this detailed and coherent. When recording over a PowerPoint you can go over each sentence again and again until perfect.

The harder you push, the less volume you need. I started doing 8-12 weekly sets to failure (almost everywhere) and I'm seeing amazing results

@FlowHighPerformance1

10 ай бұрын

Nice work 👍

@brack799

10 ай бұрын

very true, i do the same

@NJN23

10 ай бұрын

Corenko - I’d like to see what your routine looks like. Thanks!

@whatkinda2202

10 ай бұрын

@@NJN23 take 1-2 sets to complete absolute failure possibly adding partial reps at the end, per exercise, twice a week.

@YouTubeChillZone

10 ай бұрын

That's right, the added bonus that you save a lot of time and have fun pushing 100%

An excellent analysis & evaluation. Thank you for your effort!👏🏾👍🏾

@FlowHighPerformance1

10 ай бұрын

Glad you enjoyed it 👍

Its nice for everything I have researched and experience is true, through high caliber videos like these. Thanks!

@FlowHighPerformance1

10 ай бұрын

no problem 👍

As always, great job

Thanks again for the great video boss man. Much love.

@FlowHighPerformance1

10 ай бұрын

No problem 👍

This is by far the best channel on KZread for this info. I love how informative and understandable everything is made.

@FlowHighPerformance1

9 ай бұрын

Glad to hear it 👍

Thank you for all your videos!

@FlowHighPerformance1

10 ай бұрын

No problem 👍

You definitely do not have enough subs for the quality and legitimate information in these videos! Keep it up!

@FlowHighPerformance1

10 ай бұрын

Glad you enjoy the content 👍

I've heard this all before from your past videos long ago, but I still enjoy watching just to make sure I didn't forget anything or miss out on new studies. Cheers!

@FlowHighPerformance1

10 ай бұрын

Always important to keep up to date with the latest research 👍

Brilliant video, thanks

@FlowHighPerformance1

10 ай бұрын

No problem 👍

Thanks my Personal trainer for the info 🤝🤝

@FlowHighPerformance1

10 ай бұрын

No problem 👍

Author, I wanted to thank you for your teachings, it really helped me understand some systematics of the training and allowed me to start reading studies myself, which caused me to learn more efficiently! I appreciate your work a lot, thank you!

@FlowHighPerformance1

10 ай бұрын

No problem

Amazing video as always 👍 Could you make a video on how to avoid injuries while training?

@FlowHighPerformance1

10 ай бұрын

Glad to hear it. I may make a video on this topic at some point 👍

Another awesome video

@FlowHighPerformance1

10 ай бұрын

👍

Great video

Great video.

@FlowHighPerformance1

10 ай бұрын

Glad you enjoyed it 👍

Love it!!!

Great video. Extremely helpful. Curious about when the workout occurs. I generally workout in the morning due to time constraints later in the day plus temps are lower in the morning ( in Florida and workout in my garage ). I have done workouts in the evening after work and felt like I had more drive and get a few more reps in than morning. Is the stimulus different or same from my morning to evening workout given intensity being the same? I just feel stronger in the evening. Thanx

@YouTubeChillZone

10 ай бұрын

You ate and absorbed more energy from food, so it is normal that training is more effective

@FlowHighPerformance1

10 ай бұрын

I believe there is evidence suggesting that most people are usually slightly stronger in the evening compared with the morning. However, I don't think would have a major influence on long-term hypertrophy outcomes 👍

All support

Nice

To avoid burn out, taking one week off every month from lifting will prevent it. Both your body and mind gets a break to recover. For example one can lift the first 3 weeks of every moth and skip the last week.many holidays are at the end of months so not having to go to the gym those weeks might be a big relief.

@YouTubeChillZone

10 ай бұрын

I've been doing this myself for 3 years and I regret that I didn't start it sooner. Rest is highly underrated

@FlowHighPerformance1

10 ай бұрын

It can definitely be a useful strategy 👍

@joojotin

10 ай бұрын

If you use low training volumes you dont need deloads at all

@kachucho872

10 ай бұрын

​@@Yahurrnot really, you can train 3-4 weeks and rest the same amount, and still make the same gains as dudes who train 24 weeks in a row. There's a famous deload study. And there's even further evidence that you can go for a month without lifting before you start losing gains, and not even muscle, just water retention and glycogen.

@YouTubeChillZone

10 ай бұрын

@@kachucho872 It's not exactly like that and it depends on your level of advancement

nice

Personally i have had much more success (if success is governed by muscle growth) with increasing volume compared to intensity. I found that increasing volume helps reduce strain/injury in comparison to intensity, because the more sets/volume you do, the lighter the weight lifted, which in turn results in less injury/strain. Obviously acute volume increase will trigger injury/strain, however that is easy to combat, simply gradually increase volume. The only down side to training high volume is the time spent in the gym, however for lifters like myself that enjoy spending time in the gym, this is a positive.

@FlowHighPerformance1

10 ай бұрын

Nice work, thanks for sharing 👍

@YouTubeChillZone

10 ай бұрын

You lifted too hard or with bad technique hence the difference. Everyone loses volume over time because you're getting so strong that your body can't keep up with recovery that's why bodybuilders train only in the range of 70/80% 1 rep max but up to RPE 10 and more with perfect technique, which prevents injuries

@zemm9003

7 ай бұрын

​@@KZreadChillZoneyou're spouting complete nonsense. The guy is 100% correct. Slowly increasing volume will lead to better results even past your noob phase. I have the same experience. I am for sure much stronger than you are so I know for a fact that your argument is absurd.

Question for the graph at 12:00: Isn't it misleading to take the percentual gain of the cross sectional area instead of the mean gain? Someone with very small arms and someone with huge arms could gain the same amount of lean muscle, but for the guy with the skinny arms it will be a huge percentual gain and for the guy with big arms it could be a tiny gain.

@FlowHighPerformance1

9 ай бұрын

Good question. I usually like to present the information in percentage change - as opposed to absolute change. Someone with bigger arms is probably going to gain a greater amount of absolute muscle than someone with smaller arms. So I think that percentage gain is probably a better way to present average findings in my opinion 👍

One question i always had regarding this is what constitutes a set for a certain muscle group, for example, do compound movements count as 1 set for each muscle group involved? Like does a bench press count as a set for chest, triceps and shoulders or just chest because it's primarily a chest movement? Do pull ups count as both a back and bicep set? How about chin ups, just a bicep set? If you could share some light on this that'd be greatly appreciated.

@FlowHighPerformance1

10 ай бұрын

This video should help kzread.info/dash/bejne/lZWExcSIqqTfYtY.html

10 ай бұрын

No, it's negligible. It's like counting the calories from seasonings

@RiSkySG

10 ай бұрын

​@@FlowHighPerformance1that's perfect tyvm!

Please make a vid on daily workout plan vs workout plan including resting days.

@FlowHighPerformance1

8 ай бұрын

I have no idea what this means

@gn2650

7 ай бұрын

@@FlowHighPerformance1 Any benefits of working out every single day?

@FlowHighPerformance1

7 ай бұрын

Check out these videos kzread.info/dash/bejne/oKOLsKikmJmXfcY.htmlfeature=shared kzread.info/dash/bejne/o4mss9qldcaun7w.html

What do you think about myro reps and the 3/7 method

@FlowHighPerformance1

10 ай бұрын

Myo reps are great for time-efficiency. Not familiar with the 3/7 method 👍

I am a Korean subscriber. I want to create KZread content by editing the video as shown in your video. What program can I use to make a video like ppt like your video? (This does not mean that I copy your video exactly.)

@FlowHighPerformance1

10 ай бұрын

powerpoint

My warehouse job affecting my lifting effectiveness worried me. Though my job while lifting moderately heavy boxes frequently isn't as hard as previous jobs have been. But still, I don't know.

@FlowHighPerformance1

4 ай бұрын

That is okay. You might just need a lower volume program

I like to train my last set or two working sets to failure..😊

@YouTubeChillZone

10 ай бұрын

It's a good strategy and you are guaranteed that you gave it your all

How about recovery time? Some times when I work out I take multiple sets to faliure, while other times I leave some sets in reserve because I don't want to get as sore as normal. But since the muscle becomes less sore it seems to be ready for training again sooner. Could there be a best ratio of soreness after training for faster muscle strength over time? Thanks for the thorough and detailed videos :)

@tohrum2679

10 ай бұрын

Pretty sure FHP has a video about resting time and how that relates to DOMS(delayed onset muscle soreness) and how that can affect overall stimulus for muscle growth

@FlowHighPerformance1

10 ай бұрын

Check out this video on muscle recovery times kzread.info/dash/bejne/o4mss9qldcaun7w.html And this video on muscle soreness kzread.info/dash/bejne/oIxms9akiceaYtI.html

at the end we should always aim for "failure" since is quite hard to gauge 2-3 rir

@FlowHighPerformance1

10 ай бұрын

You could also take a set to failure every so often to help calibrate your RIR ratings 👍

@nboss968

9 ай бұрын

Track your progress week to week. When you can complete the set with strict form, add weight.

I have question that couldn't find a real answer to it: Why powerlifters train less frequently. -Some would say CNS fatigue but as what I've seen research tend to say high reps can cause more CNS -fatigue (longer time of contraction). Some might say muscle local fatigue (although they don't give an accurate definition of it) but if we talk about soreness hypertrophy training tend to cause more soreness (i think even more micro tears), and any way powerlifting doesn't seem to focus mechanical tension of one specific muscle. -if we would talk about cardiovascular system, other training types(hypertrophy,endurance)seem more demanding..... Up to this point I only consider the fast twitch fibres (as training for powerlifting is extremely heavy) but I didn't see any research mentioning this point, and anyway, I don't see much consideration for the idea of fibres types in new studies. Another thing I consider is micro tears in tendons and ligament, although I'm not sure which way of training cause more joints fatigue. So why they take all these rest days in general

@FlowHighPerformance1

10 ай бұрын

Good question. I think powerlifters tend to train the COMPETITION lifts less frequently, but I am not sure if their overall training frequency is much different than a hypertrophy-focussed lifter. This is likely because powerlifting is all about performance - as opposed to structural adaptations. Rest and recovery are required for powerlifters to lift at their best. This time-line is different for performance vs hypertrophy. Furthermore, heavy powerlifting is generally more stressful on the joints/connective tissue compared with hypertrophy-style training. So a high-frequency approach might result in joint pain/injury 👍

@Logan-he6qs

10 ай бұрын

Many thanks ❤️ ... I also thought about CNS fatigue, what I found that in practical way , you would see powerlifting is much more psychological stressful as usually powerlifters give much more concentration to finish the lift and break thier numbers , you can take a look at a bodybuilder training session and a powerlifter training session, in most cases the mental stress that the powerlifter put himself in is much more than that of a bodybuilder , so maybe that also plays a role in why some powerlifter might benefit of deloads from time to time, although it is different from one to one (1. not all powerlifters are at the same level of stress during workout / 2. Stress in daily life outside training differs from one to one)

Doesn‘t overtraining conclude in less gains? Because regeneration is compromised? I think if your number one priority is getting muscolare and that without injury, you should decide between training till absolute muscular failure and high volume. Don‘t do both as regular person.

@FlowHighPerformance1

10 ай бұрын

I think this makes sense hypothetically. Although, I havent seen any evidence to suggest it 🤔

I do 24 sets per muscle group per week should i go for 20 sets per muscle group per week?

@FlowHighPerformance1

10 ай бұрын

You can if you want to reduce time spent lifting. Otherwise, you can continue with your current volume 👍

What I miss in the studies and therefore also in the conclusion, is the connection between training close to failure and number of sets. If it is said for example, it is best to train maybe 30 sets for a muscle. What does it mean with regards to training to failure. Surely it is often said, that you should train close to failure, but even this is not defined clearly: Training 30 sets with 0RIR or training 30 sets with 3RIR should be a big difference, if we look on stimulus and fatigue. But what is better and if I train with 3RIR, can I just double the number of sets then, because it is far less fatigue? What happens if I do so, or if I even go more away from failure with 5+RIR? (provided that I have enough time to train) In addition to this I could influence it by taking longer rest periods (maybe even doing several mini workouts throughout the day) between the sets to reduce metabolic stress. So, how can volume compensate being further away from failure? Can it even be better when raising the number of sets?

@FlowHighPerformance1

10 ай бұрын

I don't think training closer to failure automatically means you have to reduce volume - and vice versa. I would recommend taking all sets fairly close to failure (

@YouTubeChillZone

10 ай бұрын

Recommendations are 20, not 30 sets. And for context, we're talking technical failure here, not when you can't move a muscle. In this topic, the tolerance of a given individual to physical effort is the most important, the more experienced you are, the harder you can train and the less sets you need. Of course, the basic requirement is to be on surplus calories

3 months if mike mentzer style training with a little more sets than just 2 i do maybe 4 to 6. Eat enough, drink heaps of water, good sleep. But i feel and look a little worse actually

@Dr5Em

2 ай бұрын

I like training to failure and I think it’s better for hypertrophy but the nervous system becomes a limiting factor I believe

How do you take every set to near failure and do 10+ sets per week. That would be unrecoverable

@FlowHighPerformance1

10 ай бұрын

I think that it is quite manageable for most people 👍

I really enjoy your videos, really great source of reliable information. But have you considered making them shorter? It may have a good impact and be more atractive to interested people.

@FlowHighPerformance1

10 ай бұрын

I have. However, upon analysis of my channel, the longer videos tend to perform better. I am thankful for that because I prefer making long-form content over short-form 👍

To me volume is the biggest issue, because volume=time and time is hard to find these days...

@FlowHighPerformance1

10 ай бұрын

These videos might help kzread.info/dash/bejne/gnx30aalZLe9erQ.html kzread.info/dash/bejne/eKuJ09StYbCtlNY.html

@alexlaw1892

10 ай бұрын

Yeah but volume is the only thing that really works. Train 7 days a week focusing on volume, 75% of max on each exercise is the only thing I can find that works. Takes time but it's better than training to failure and having to add rest days plus compromise exercises that utilize said muscle groups as secondary muscle group. For example good luck getting a good chest workout after having just trained your biceps to failure. Not gonna happen.

@stanclips8227

9 ай бұрын

@@alexlaw1892training to failure with fewer sets creates less fatigue than training high volume (especially 7 days a week.) If you aren’t training intensely, you need to make up for the lack of stimulus per set with more volume. The downside is that you create more fatigue which can counteract growth if not given sufficient recovery.

How do you count sets? 5 sets of bench press = 5 sets for my chest. But how many sets do i count for triceps and front delts?

@FlowHighPerformance1

10 ай бұрын

this video should help kzread.info/dash/bejne/lZWExcSIqqTfYtY.html

@Acetate.

10 ай бұрын

Only count the main muscle used. This should be obvious. For any bench variation it’s going to be chest, any row or pull is back, squats will be quads etc.

@grouse6

10 ай бұрын

@@Acetate. When calculating weekly volume, some experts include counting sets at 50%. So benching 6 sets would be 3 sets for triceps and 2-3 for delts.

@Acetate.

10 ай бұрын

@@grouse6 Idk who those experts are but that sounds dumb asf 😭

@grouse6

9 ай бұрын

@@Acetate. Perform deep dips on parallel bars and get back to me on which muscle groups you trained lad

I'd love some videos strictly for body strenght, competence, speed and stuff like that. For example this video, but with the desired rusult you research being the things I mentioned Because looking good is nice, but many poeple care more about performance

@FlowHighPerformance1

10 ай бұрын

If you look into earlier videos on this channel, you will find lots of sports-performance related videos. However, this channel now focusses primarily on muscle growth & fat loss 👍

@RandomVex

10 ай бұрын

I see, I'll check out older videos on my free time, but I would love some more videos on sports performance in your new style and new knowledge, though I understand if fat loss and muscle growth is a brand you want to maintain

@YouTubeChillZone

10 ай бұрын

If you really cared, you'd buy a course on these things. This is not a topic that can be refused in 15 minutes, only a few sessions after an hour minimum because of how many variables there are and different ways to achieve the goal

@RandomVex

10 ай бұрын

You sure are defensive. I just want some easy to digest info on this topic and this guys makes good videos, I'm sure he'd boost his youtube numbers by including some performance related stuff, though it seems for now at least he prefers to stay within muscle growth and fat loss which I have no choice but to respect

why RIR? you say at least 3 rir. if i'm doing a set of 5, i can get away with just doing 2 reps? if i'm doing a set of 3 i don't have to do anything? why do people use this terminology? shouldn't it just be a percentage off your failure? I'm assuming this is all talking about a 10 set failure, so you can do 7 and be good. what about a 20 set? do i have to do 17 or 14?

@FlowHighPerformance1

10 ай бұрын

Good point. RIR is just an easy way to quantify proximity to failure. Percentage from failure makes more sense, but it is more tedious to calculate and prescribe 👍

@YouTubeChillZone

10 ай бұрын

I see no problem in your case you should be training with a weight you can lift 5 times but instead you are using 3. I'm not a fan of this scheme but this is how it should look in practice

@finnwalt720

10 ай бұрын

You should train between 30and 6 reps for optimal hypertopjy and in that range between 1and 3 reps rir so in ur example if you can do 5reps of an exercies chose a weight with wich you can do some more reps and then stay 1-3reps shy of failure but yes it would be interesting if studies would examine if it is about percentages and not total reps.

I find that my brain thinks i can lift more than i can and all it does is stress my joints. I've had to learn when to back off from trial and error so i don't hurt myself.

@FlowHighPerformance1

10 ай бұрын

Yes. The goal is to stress the muscles, not the joints 💪

training closer to failure "there appears to be exponential effect" . How mike emntzer knew this before .

What about time under tension (slow reps) and rest period length?

@FlowHighPerformance1

10 ай бұрын

check out this video for tempo kzread.info/dash/bejne/Yn9lvLWJn7WZZ5s.html and this video for rest periods kzread.info/dash/bejne/moSOxMePZcKtZZs.html

I depends on who "you" is. So the answer is absolutely "yes" or "hold on, not yet". Simple as that.

Not failure but rir 0 is generally useful

@YouTubeChillZone

10 ай бұрын

99.9% people don't know what it is

@mentalpower0

10 ай бұрын

@@KZreadChillZone yes everybody knows just 3×12

At 44 years old, I can easily train way beyond my ability to recover.

What do you think about training your back twice a week 20 sets per session? Ive been testing it on my self and its being the muscle that supports the most amount of sets per session with not that much of soreness, pain or anything like that. Compared to other muscle groups, its the only one i feel i can do like 5 exercises of 4 sets for a whole session. Any opinion on this?

@FlowHighPerformance1

10 ай бұрын

I think it is fine if you arent noticing any negative issues and have the time to do so 👍

@YouTubeChillZone

10 ай бұрын

This is one strategy you need to find your number of sets you can recover from for safety I would reduce the number of other exercises to other muscles to avoid overtraining.

@JWSoul

10 ай бұрын

I'm going to throw you a warning. It isn't just your back ! It's your forearms and arms doing a lot for worky. You can easily strain, say, a weak forearm due to a strong back.

Muscle Growth high priority makes, everyone you know get annoyed...one drawback you forgot to add 😅😢

@FlowHighPerformance1

10 ай бұрын

True. It can definitely interfere with the rest of your life if taken to the extreme 👍

My sleep is chronically trash sincle couple of weeks I think i have to take Atleast 2 weeks off of the gym

@FlowHighPerformance1

10 ай бұрын

Might be worth trying 👍

You got to train hard enough to break and strain the muscle so that it recovers and becomes bigger, powerful, and stronger.

@uhtredragnasson5000

10 ай бұрын

Muscle hypertrophy is achieved through mechanical tension not whatever your saying

As hard as you possibly can. Next question.

@apathy2454

8 ай бұрын

watching the video that’s not the case

Its not about how hard you train, but how hard you juice

13:45 wtf is niggles 😭

@FlowHighPerformance1

10 ай бұрын

joint pain or irritation

@ahmedhawz7283

10 ай бұрын

​@@FlowHighPerformance1OMG I CANT BELIEVE YOU REPLIED IM UR BIGGEST FAN BRO

Do the hard work. Especially when you dont feel like it.

@FlowHighPerformance1

10 ай бұрын

Or do less work, but don't expect the same results 👍